Carbohydrates are in just about everything we eat. All plant-derived foods have carbohydrates in them and this includes bread, pasta, fruit, vegetables and legumes. In recent times, it has been put forth that carbohydrates actually cause you to gain fat. This is a HUGE myth and is incredibly misleading. Carbohydrate foods are only ever stored as fat if the body experiences massive binge eating or over-eating episodes. This is because the process involved in storing carbohydrates as fat (de nova lipogenesis) is very inefficient as compared to storing fat as fat.
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People commonly think that by avoiding high carb foods, they are helping to trim down and burn fat. This is a confusing problem. Carbohydrates can cause an insulin spike in the body which results in fat storage initiation. The problem is, our bodies need carbohydrate. Carbohydrate is the single source of fuel for many of our vital organs, including the brain!
The trick is, it is always best to eat fresh, raw, out-of-the-ground carbohydrate foods that are not highly processed. Usually this is quite easy to tell. If a food is smooth and white and looks like it's been made using the latest scientific technology, it is probably highly processed. If it is rougher, and closer to the source ingredients from which it is made, it is highly likely that it is better for you.
Get use to eating raw, fresh carbohydrates and eat them more often than you eat fatty foods. By doing this, you are not only helping your body to burn more fat, but you will experience a healthier, more uplifting life with less health challenges.
Carbohydrates is one of the classes of foods that constitute an essential part of balanced diet. They are sometimes referred to as energy giving foods. Though many have the notion that they are food which encourages weight gain, they still are very essential in healthy living of an individual. The primary function of carbohydrates is energy production. They provide the energy needed in the brain and nervous system. They also help in muscle contraction which allows us to move and also stimulate our organs to operate at their optimum.
It evident that when one has not taken carbohydrates he/she is not able to think efficiently and often feels sluggish. Glucose is the simplest form of carbohydrate which provides energy to body tissues. All digestible disaccharides, polysaccharides and monosaccharide are usually converted into glucose by liver enzymes which in turn regulate the level of blood glucose always keeping it constant for the cells to function properly. Enzyme amylase is responsible for breaking down the carbohydrate content into glucose.
Types of carbohydrates
Classification of carbohydrates depends on how quick a certain sugar can be digested and then absorbed There are two basic categories of carbohydrates:
-Simple carbohydrates
-Complex carbohydrates
Simple carbohydrates
This type usually breaks down more rapidly compared to the complex ones, but they still provide energy to the body.They constitute Single (one) or two (double) sugars. Examples;
single sugars include -Fructose
-Galactose
Double sugars include -Lactose
- Maltose
-Sucrose
Simple carbohydrates are naturally found in some vegetables, fruits and dairy products.They can also be found in processed fare and refined sugars for example soda, cakes, refined sugar, candy and other related products. Refined sugars are a better source of calories but they lack minerals vitamins and fiber.
They are a better energy source compared to complex carbohydrates because they take less time to digest. This type of carbohydrate if found in legumes, vegetables or whole grains.
Complex carbohydrates
This type are mostly referred to as starchy foods. Most carbohydrates in your diet should constitute a large proportion of complex carbohydrates. Simple carbohydrates does your brain need carbs lack the minerals and the vitamins required for healthy diet. Complex carbohydrates include:
-Starchy vegetables
-Legumes
-Whole grain cereals and bread etc
Considerations
When taking carbohydrates you need to consider the types of activities you engage in for you to determine the correct amount of carbohydrate intake. Athletes for example require more carbohydrates to gain more energy since they engage in vigorous activities when exercising.
Significance of carbohydrates
Carbohydrates are not only beneficial to the body by providing energy but also supply the body surplus nutrients like minerals, vitamins and fiber to the body. It is recommended that we take carbohydrates from natural foods and avoid taking too much refined foods that are short of other nutrients in the diet. However excess intake of carbohydrates can lead to increase in the amount of calories in the body which can cause obesity. Carbohydrates also not be taken in small amounts, since this can lead to malnutrition due to lack of calories in the body. This can also lead to burning of excess fat in the body to provide energy.